Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	8.7% 252kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	32% 41.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	3.86% 2.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	40% 161μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	2.87% 2.58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	NA	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12.4% 0.99mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	NA	24% 101mg	420mg per day for Men 19-50 years
Manganese	NA	35.2% 0.81mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	20.5% 697mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	NA	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Great Northern Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Canned Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Canned Great Northern Beans:

• Both Frozen Roasted Potatoes with Salt and Canned Great Northern Beans have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Canned Great Northern Beans have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Canned Great Northern Beans:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Potassium than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 3.5 times more Calcium and 3.1 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Great Northern Beans contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Carbohydrate than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 1.9 times more Fiber and 3.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Great Northern Beans offer comparable quantities of Energy per seven ounces.